Machine · Arms
Preacher curl bench: how to use it
The preacher curl bench lets you curl with the back of your upper arms resting on an angled pad. It works the biceps and stops you from cheating with your back or shoulders. You can use it with a barbell or a dumbbell.
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The essentials
- Armpits against the top of the pad.
- Don’t drop into straight arms at the bottom.
Muscles worked
- Primary
- Biceps
Setup
- Set the seat so your armpits sit at the top of the pad.
- Lay the backs of your arms flat on the pad, elbows slightly apart.
- Pick a light barbell or dumbbell for your first set.
- Keep your feet flat on the floor to stay steady.
How to do it
- Hold the bar or dumbbell with palms up, arms almost straight on the pad.
- Bend your elbows to curl the weight toward your shoulders as you breathe out.
- Stop just before your forearms are vertical.
- Lower over 2 to 3 seconds to almost straight arms, without locking out.
Common mistakes
Lifting your arms off the pad
Instead : Keep the backs of your arms on the pad from start to finish.
Dropping the weight at the bottom
Instead : Control the way down and keep a slight bend at the bottom.
Seat too low
Instead : Raise the seat so your armpits rest on top of the pad.
Coach tips
- Using less weight than a standing curl is normal: the bench removes momentum.
- Go one arm at a time with a dumbbell if one side is weaker.
- A short pause at the top makes every rep count.
Variations
- With a dumbbell, one arm at a time.
- Hammer grip with a dumbbell for a different angle.
Sets and reps
People often do 3 sets of 8 to 12 reps with a moderate weight and a controlled lowering.
Exercises on this machine
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Common questions
Barbell or dumbbell on the preacher bench?
Both work. The barbell lets you load a bit more; the dumbbell lets each arm work on its own.
Why am I weaker than on a standing curl?
The bench locks your upper arm and removes momentum. That is the point: your biceps do all the work.
My elbow hurts. What should I do?
Stop the set. Try again with less weight and without fully straightening your arms. If it comes back, talk to a professional.